Sleep In The Third Trimester: Tips For Catching Z's

Health & Medical Blog

Discomfort levels are high during the third trimester, and that can make getting sleep difficult or almost impossible. Still, finding some way to get adequate sleep during this time is very important for your health and the development of your baby. These tips will help you as you strive to get several comfortable hours of rest every night.

Get a Pregnancy Pillow

Pregnancy pillows are over-sized pillows designed to support your back, neck and belly while laying on your side (the side that the American Pregnancy Association recommends for pregnant women). Pregnancy pillows prevent your baby bump from straining your back while laying on your side, and also gives you something to put between your legs, which can help improve the alignment of your spine.

All this makes sleeping more comfortable in this difficult stage of pregnancy. Pregnancy pillows come in different shapes and styles to treat different aches and pains in the body. Don't just buy the first one that you find--look until you find the design that meets your needs.

Get Exercise

Getting exercise is important during all the stages of pregnancy, but it's particularly helpful during the third trimester because exercise can help reduce occurrences of disruptive nighttime leg cramps. One of the best ways to get safe exercise during this late stage of the game is to join an exercise group designed for women in the third trimester.

Prenatal yoga and prenatal Pilates programs offer good low-impact exercise routines that help stretch the muscles and get blood flowing. If you're not interested in joining a structured exercise program, go for walks during the day. Of course, you should always clear your exercise routine with your OB/GYN to ensure that it's safe for you and your baby.

Eat Right

Heartburn becomes a problem for many women during the third trimester. Eating big meals and spicy foods late at night can cause heartburn after bedtime and that can interrupt your sleep cycle while making you uncomfortable at the same time. Cut back on big meals at the end of the day. Nibble on food throughout the day and into the evening. Avoid spicy foods altogether, particularly late at night. 


Pregnant women have to be careful about the types of medications they take during pregnancy. You may have been on a sleep aid before your pregnancy began, but that sleep medicine might not be safe for your baby. If you need a sleep aid to get rest, talk to an obstetrics specialist about which options are safe for you and your baby. 


15 October 2015